the benefits of exercise

Today I found my sister working out and was confused as to why. She’s only 14 and should be mixing weird ice cream flavors and going to hang out with friends not doing yoga and 10 minute intense ab workouts. So i asked her why she was exercising and she replies ‘to get in shape’. I was a little upset by this because shes only 14, why should she worry about body image? Shes already thin so i was worried she was harming herself.

Before i gave her the ‘society’s expectations for the physical appearance of women is bullshit’ speech i asked why
And do you know what she said?

“I wanna kick ass”

She wasnt working out to get the perfect summer bod, she was working out to fucking KICK ASS. She said that she wanted to learn martial arts n shit but first she wanted to punch like a hard ass and impress everyone with her muscles

And i was so damn shocked. Now all it seems girls work out for is an hourglass figure and a flat stomach but no, this 14 year old just wants to be strong enough to kickass.
Society tells us that our bodies have to be this perfect replica of friggin Jessica Rabbit. It tells us that the only reason we should work out is to get skinny. It tells us that girls with more weight than others need to diet and jog 5 km a day.
Why?
Why should we as women exercise and diet to get the perfect, skinny hourglass body, big butt, and big boobs figure to please men and society??
If we’re going to exercise shouldn’t it be for our OWN benefit? To kick ass? To feel strong, confident and pretty?
Instead of pretending to know what gluten is and hating our bodies, shouldn’t we love them?
Ladies, if you’re going to exercise and diet do it because you want to, not because of unrealistic body portrayals of women.
Do it because you love yourself
Do it to become strong
Do to to become confident
Do it because you want to show off your muscles
Do it like a girl, like a 14 year old girl.

Do it because you wanna kick ass.

Artemis Fowl II is honestly one of the most relatable characters ever

because in literally every book of the series he’s like “wow I should exercise more… why did I not exercise before I started doing all of this running and jumping??… I NEED to work out… crap the only thing I’ve lifted in the past 12 years is my phone HELP ME… as I run to my death, I think of all the various reasons why working out would benefit me… Butler I promise I will exercise after this pls just let me survive”

but then over the course of EIGHT ENTIRE BOOKS he never actually manages to work out once, and if that’s not some A+ self-destructive procrastination then I don’t know what is

🥑 fruit factoids 🍉

Here are some fruit factoids that will help you to stay healthy while restricting. Stay safe, ladies and gentlemen. ♥

Grapefruit 🍊: one of the healthiest citrus fruits, high in vitamins, minerals and is known to aid in weightloss and reduces insulin levels. 110 calories in 1 grapefruit.

Pineapple🍍: nutritional superstar, Pineapple is rich in vitamin C and manganese. Its bromelain content may fight inflammation and reduce the risk of cancer. 82 calories in 1 cup.

Avacado 🥑: low in carbs, high in potassium. Avocados are rich in healthy fats and potassium, both of which are well known for their role in promoting heart health. 240 calories in 1 Avacado.

Blueberries: Blueberries are rich in a few important nutrients. They have a high antioxidant capacity and immune-enhancing properties, which may protect the body from illness.

Apple 🍎: Apples are very nutritious. Their nutrients, antioxidants and fiber may reduce the risk of disease, improve digestion and metabolic rate. 95 calories in 1 medium apple.

Pomegranate: Pomegranates have wide-ranging health benefits. They are incredibly high in antioxidants and other plant compounds that can help reduce inflammation and prevent disease. 144 calories in 1 cup.

Mango: Mangoes are rich in vitamin C and soluble fiber. They also contain plant compounds with antioxidant and anti-inflammatory effects. 200 calories in 1 fruit.

Strawberries🍓: Rich in several nutrients and antioxidants. Eating them may help control your blood sugar levels and reduce your risk of some diseases. 4 calories each.


Cranberries: Rich in several nutrients and antioxidants. They also contain beneficial plant compounds that help prevent urinary tract infections. 46 calories in 1 cup.

Lemons 🍋: Rich in vitamin C and other plant compounds that may promote heart health, boost weight loss and help prevent kidney stones. 17 calories in 1 fruit.

Durian: Rich in nutrients and plant compounds that can provide some promising health benefits. 350 calories in 1 cup.

Watermelon: High in water, nutrients and antioxidants. It is also particularly high in a powerful antioxidant called lycopene. 47 calories in 1 cup.

Olives: provide a variety of vitamins, minerals and antioxidants. These may reduce the risk of heart disease, cancer and osteoporosis. 4 calories per olive.

Blackberries: are a good source of many nutrients and beneficial plant compounds. Their antioxidants and anti-inflammatory properties may lower the risk of chronic disease. 62 calories in 1 cup.

Oranges🍊: containing some important vitamins, minerals and antioxidants. These may reduce the risk of several conditions such as kidney stones and anemia. 45 calories in 1 small fruit.

Bananas🍌: provide several nutrients and plant compounds, including resistant starch and pectin. Bananas can have benefits for exercise, blood sugar control and digestive health. 95 calories in one medium banana.

Red and purple grapes 🍇: Rich in nutrients and other plant compounds that can decrease inflammation and lower your risk of disease. 105 calories in 1 cup.

Guava: High in vitamins, minerals, fiber and antioxidants. It may reduce inflammation and help prevent certain cancers. 38 calories per fruit.

Papaya: Nutrient dense and rich in antioxidants. Eating it may reduce your risk of cancer and improve digestion. 67 calories per fruit.

Cherries🍒: Rich in nutrients and antioxidants. They also contain melatonin, which may improve the quality of your sleep. 77 calories per cup.

Hope this helps! ♥🍓♥🍒♥🥑♥🍊♥🍇♥🍋♥

Health Advice for the Signs

**Check your Sun sign, your Sun sign’s polarity, and your Ascendant


Aries: The head is ruled by Aries. They are susceptible to a lot of headaches, migraines, and sinus issues, and could be susceptible to minor head and facial injuries, too. Arians are also prone to eye strain and problems with the teeth, and they have a tendency to overwork themselves. Arians easily get red in the face when they’re excited or angry, and when they have a fever, it often becomes very high in a very short amount of time. 

Advice: Use protective headgear if you’re participating in strenuous sports. Be sure to take breaks when working, and don’t try to take on more than you can handle. Eat meals in a serene atmosphere. Drink plenty of water and rest often. 


Taurus: The throat and neck are ruled by Taurus. Taureans may be subject to a sore throats, colds, laryngitis, thyroid problems, swollen glands, stiff necks (especially when they’re stressed) and other minor afflictions. They’re also prone to tonsillitis and ear aches. Taureans’ keen taste buds lead to a love of food, and that, paired with possible problems with the Thyroid gland, which is also ruled by Taurus, as well as a generally sedentary lifestyle, can cause weight gain. Because they are ruled by Venus, Taureans may also have back strain. 

Advice: Bundle up during the winter to avoid getting sick. Be careful of your eating habits. Remember everything should be done in moderation. Take walks outside to keep yourself active. Take the time to give yourself a quick massage or do some stretches if you’re experiencing neck or back pain. 


Gemini: The hands, arms, shoulders and lungs are ruled by Gemini. Geminis may have problems with respiratory disease and may be prone to bronchitis and asthma, as well as difficulty breathing when stressed. They’re susceptible to accidents involving the hands such as sprained wrists, jammed fingers, and broken bones, as well as minor bruises, scrapes and cuts. Gemini is ruled by Mercury, which rules the brain and nervous system, so Geminis may also be prone to anxiety and nervousness, which can make them physically sick. 

Advice: Because your ruling planet, Mercury, is associated with the brain and nervous system, your mental health is tied to your physical health. Meditation, yoga, or even some simple breathing exercises would be beneficial to your overall health. Smoking tobacco is especially detrimental to Geminis, so avoid that. Playing sports such as tennis or ping pong will help strengthen the arms. 


Cancer: The breasts and stomach are ruled by Cancer. Cancerians could be susceptible to weight gain in later years, and it may be hard for them to lose that excess weight. They are prone to stomach and digestive problems such as ulcers, gallbladder issues, and nausea. Cancerians are likely to overindulge in wine and alcohol, which causes further stomach problems as well weight gain and water retention. Tension, anxiety, and high emotions are likely to cause illness in those born under this sign. 

Advice: Eat your meals in pleasant surroundings—no arguing at the table. Take a walk afterwards to aid in digestion. Walking in a warm rain or by the sea will soothe the lungs, as the air is moist.


Leo: Leo rules the back, spine, and heart, and those born under this sign may have problems with the back and spine due to physical and emotional strain as well as overexertion. They’re especially susceptible to upper back pain and pressures and pains around the heart. They may have heart problems later in their lives. 

Advice: Avoiding lifting heavy objects and doing stretches for the back would be beneficial. Try and maintain good posture as well, and make sure to get enough rest and relaxation. Sunbathing is a good way to do so. 


Virgo: Virgo rules the nervous system and intestines. Virgoans are worriers, and their nervous tension, anxiety, and emotional stress easily become physical ailments, usually intestinal, as they have sensitive stomachs and are prone to ulcers, indigestion, liver and bowel problems.  

Advice: Herbal tea eases the stomach. Light but regular exercise, periods of relaxation, and sunshine are helpful in getting Virgoans to stop worrying and destress, at least for a little while.


Libra: The lower back, butt, and kidneys are ruled by Libra, and Venus, Libra’s ruler, rules the throat, skin, hair, and veins along with those regions as well. Librans are prone to lower back pain (especially when they’re stressed) as well as kidney problems, such as infections, and sensitive skin, along with breakouts. Librans may have delicate immune systems as children, but it usually evens out as they age. 

Advice: Drink lots of water and avoid excessive alcohol and carbonated drinks as they are bad for both the skin and the kidneys. Mild exercise, back stretches, and good posture are all beneficial for Librans, and you should try to keep both your surroundings and your company pleasant and harmonious.


Scorpio: Scorpio rules the genitals, and Scorpios may have problems with urinary tract infections and genital infections—skin flare ups, cystitis, and other ailments. They may also experience exhaustion and ill health due to their own volatile emotions and inability to rest and relax, and suppression of those emotions as well as sexual frustration can lead to cruel and erratic behavior.

Advice: Take time to relax and process your emotions. Don’t bottle your feelings up; take time to exercise, and keep your surroundings peaceful. As you are one of water signs, you Scorpios benefit from taking trips to the sea, soaking in the bath, and drinking spring water opposed to tap water. 


Sagittarius: Sagittarius rules the liver, hips, and thighs. Sagittarians have sensitive livers, and they may be susceptible to overuse of alcohol and to hepatitis, since their ruling planet, Jupiter, governs the liver. They also may be susceptible to gaining weight in their later years, especially around the hips and thighs. They also are prone to chronic aches, fractures, sprains, and bruising in this area. 

Advice: You Sagittarians absolutely need exercise, fresh air, and sunshine daily, and you benefit from being around nature, but beware of the effect of the sun and wind, and be careful when walking, riding, or playing sports that you don’t injure your hips and thighs. 


Capricorn: The bones, joints, and knees are ruled by Capricorn. They may be prone to knee injuries and pains, stiff joints, arthritis, rheumatism, and orthopedic problems. Capricorn’s ruler, Saturn, governs the gallbladder, spleen, bones, skin and teeth. Capricorns’ teeth tends to need a lot of care, and their skin tends to be dry. Their own pessimism and worrying can cause body aches and drained energy. 

Advice: Be careful in the sun to avoid skin damage, and be sure to keep warm during cold or wet weather. Try to keep good posture, but don’t walk too stiffly. Colorful surroundings, flowers, good friends, and good music are sure to lighten your mood when you’re feeling low. 


Aquarius: Aquarius rules the circulatory system, shins, calves, and ankles. The lower part of the leg is more susceptible to cuts, bruises, sprains, and fractures than any other part of the body, and the ankles may be prone to swelling. Aquarians may suffer circulatory problems, low blood pressure, anemia, and hardening of the arteries, and cold weather is particularly hard on them. 

Advice: You Aquarians need fresh air and exercise to release tension and increase energy. Brisk walks are good for circulation, but avoid running, as you’re likely to trip and fall. Elevate legs to counteract puffiness. Afternoon naps are good for vitality, but avoid drinking excessive amounts of coffee as it makes you nervous. 


Pisces: The feet are ruled by Pisces. They may be prone to aches, bunions, corns, and callouses, as well as athlete’s foot and other fungal infections. Pisceans often afflicted by bruised, stubbed, or broken toes, and are prone to gout too. Pisceans find it hard to stand for long periods of time, and they have problems with ill fitting shoes. They also experience emotion related illnesses as they are one of the water signs. Pisceans may be more likely than others to fall prey to alcohol and drugs.

Advice: You Pisceans should keep a well balanced diet, a mild exercise regime, and be sure to get enough rest so that you can keep up your vitality. Dancing and swimming are good exercises for those of you born under this sign. Be sure to take care of your feet and wear comfortable shoes. A warm footbath before bed aids in relaxation and a good night’s sleep.  


The position of mercury or the 3rd house ruler indicates the learning style and topics of interest. 

Aries mercury/Aries 3rd house/mercury in the 1st: Energetic mind enthusiastic to learn. Does well in a classroom when they have motivation, physical activity and the freedom to immediately express thoughts/opinions at will. Could focus on topics that concern themselves, competitive sports, future goals, independence and social activism.

Taurus mercury/Taurus 3rd house/mercury in the 2nd: Values and finds beauty in education. Does well through hands-on experience and in serene, comfortable environments. Heavily relies on the physical senses to learn. Could indulge in learning and find pleasure in it, concerning themselves with topics like music, art, fashion, food and cooking, finance, cosmetology, security and moral codes.

Gemini mercury/Gemini 3rd house/mercury in the 3rd (☿): Extremely adaptable to most learning styles, preferably active and communicative learning activities as well as visuals that stimulate the mind. How well they perform in the classroom depends on their attention span. The eternal student and natural teacher. Interested in a variety of things, such as technology, journaling, media, science, gossip, sociology and communications. 

Cancer mercury/Cancer 3rd house/mercury in the 4th: Learns well with one-on-one interactions, such as private tutoring. How well they pay attention and their performance in the classroom depends on their mood and comfort. Good memory, especially if the lesson appealed to the emotions. Could be interested in topics about motherly principles, children, women psychology, social welfare, cooking, the home and spirituality.

Leo mercury/Leo 3rd house/mercury in the 5th: Takes pride in their intelligence and does well in settings that encourage and praise their efforts. Any insults to the mind directly injure the ego. Wants learning to be fun, playful, expressive. Passionate learner interested in studies concerning the development of ego and identity (psychology), self-expression, creative writing, the arts, romance, childcare and youth.

Virgo mercury/Virgo 3rd house/mercury in the 6th (☿): Extremely adaptable to most learning styles, preferably logical and precise lectures as well as systematic methods that structure the mind. Natural educators. How well they perform in the classroom depends on the state of their nerves. Topics of interest may include journaling, science, mathematics, mental and physical health, self-care and healing, technology, social service and work ethics. 

Libra mercury/Libra 3rd house/mercury in the 7th: Does well in settings where the environments are calm, civil and equalized. Interested in esthetic matters, the arts, social debates, equity concern, mediation, social justice, law, and relationships. Benefits from participating in projects where they can exercise the mind and work with others. 

Scorpio mercury/Scorpio 3rd house/mercury in the 8th: Learns well in settings that challenge the mind, where they can critically question concepts and ideas. Wants learning to empower them and strengthen their perceptions, can become fixated on topics that catch their interest such as science, esoteric research, politics, social injustices, death, criminology, conspiracy theories and law. 

Sagittarius mercury/Sagittarius 3rd house/mercury in the 9th: Adaptable to most learning methods preferably ones where the individual is able to learn from experience such as through traveling or ‘outside classes.’ Interested in religious, spiritual, theoretical, political, cultural, ethical and existential topics which have no limits and could be further expanded on. A constant search for “god,” in other words, a sense of fulfillment through learning.

Capricorn mercury/Capricorn 3rd house/mercury in the 10th: The mind is focused best in environments that provide structure and order, with methodical designs and encouraging figures. The individual is concentrated on topics having to do with morals, law, family principles, public and political issues, power and future ambitions. The mind most inclined to be groomed as a natural mentor to others.

Aquarius mercury/Aquarius 3rd house/mercury in the 11th: The learning style is best cultivated through unordinary methods and only does well when the nerves are stimulated, otherwise boredom causes static and unfocused restlessness. Engages in topics that are bizarre, concerned with society, social wellness and justice, Utopian ideas, politics, technology and spirituality.

Pisces mercury/Pisces 3rd house/mercury in the 12th: An extremely adaptable and impressionable mind with a visual learning preference and a liking to environments where they are able to work and study alone. Could devote themselves to topics involving mysticism, religion, healing, the arts, mental illness, psychology and social welfare. 

Hey no offense but I don’t understand why people point to clownfish as ‘proof’ that gender is fluid or on a spectrum. Yeah that’s cool, clownfish are all born male and turn female with decreased stress levels, they are absolutely nothing like humans. That’d be like saying exercise has no health benefits because lizards don’t benefit from exercise.

staying productive during the summer ☀️

hello! i only recently made this studyblr but today i just decided to go ahead and make a post! i thought this particular post would be relevant now because the summer is about to start or has already started for many of us. so, here are some ideas on staying productive during the summer:

work on all your summer assignments

this one’s kind of obvious. if you don’t want to spend the last week/day of the summer frantically doing ALL your summer work, do a little bit each day. to help get myself organized, i printed out some calendars (see picture) and broke down my summer assignments so that way, i only have a little bit to do each day.

prepare for next year

it would be a good idea to see what you can do to help your future self do less work next year. for example: as an ib student, i am planning on using the summer between my junior and senior year to write notes for ib chem and ib bio for multiple reasons, but also because i won’t have to waste time doing that next year. as you can see, i also used my calendar system for this by assigning a section or two to cover each day!

s l e e p

although you can’t really “catch up” on the hours of sleep you missed during the school year, you can still get enough sleep each day! relax! you can go to bed early or late, but you should be sure to get at least 8 hours of sleep! try not to sleep too much, though, because you won’t feel too good when you wake up.

clean!

if you’re anything like me, then after finals your room looks like a tornado hit it!!! now, whether this is or isn’t true, i think it would still be a good idea to do some cleaning. clean your room, organize your closet, donate old clothes, reorganize your desk drawers, rearrange your bookshelf…you will definitely feel so much better after you’re done.

do something cool

why don’t you spend some time during the summer volunteering or picking up a new skill or hobby? you can learn a new language, learn some new recipes, learn to code, learn to draw realistically–you can learn anything!

but don’t forget:

actually have fun

while i believe it is very important to be productive during the summer and get  work done, it’s also important for you to spend time doing things you enjoy: read, draw/paint, watch tv shows, movies, documentaries, hang out with your friends, play video games, play with your pets, go to the beach, visit an amusement park! 

take care of yourself

  • work out a couple times a week. make or listen to a playlist while you work out, find an exercise buddy, and just devote some of your time to exercise! exercising has many benefits!!! it will make you feel good and fresh!
  • take care of your body. put on face masks, hair masks, moisturize…
  • honestly, just do what relaxes you! pamper yourself, you deserve it!

lifehack 2k15!! the secret to weight loss ^^^^ 

Honestly, the major benefit of taking your cat outside for supervised playtime is less the exercise and more the fact that your home’s immediate environs stop being new and scary to them, so if they ever do stage an unplanned escape, rather than freaking out, running away and hiding, they get about ten feet from the door, then stop and get distracted by an interesting leaf.

alipeeps  asked:

In yet another FB topic about how "being fat is soo unhealthy" someone has posted a link from Cancer Research UK claiming that being overweight causes cancer. The article also claims that "obesity is the result of taking in more calories through your diet than you are burning through physical activity" and "most people can reach and stay within a healthy weight range by eating healthily, eating smaller amounts and becoming more active". Can you possibly talk about the "science" of these claims?

Being overweight causes cancer.  

Nope. While it is true that some types of cancer are more common among fat people, other types of cancers are less common among fat people. 

Moreover, for those cancers that are more common among fat people or have higher mortality rates for fat people, it is unclear whether fatness is the cause of these outcomes or the fact that fat people avoid fat-phobic doctors who provide sub-par medical care, including offering fat people fewer cancer screenings. 

Furthermore, all of the evidence linking weight and cancer rates is correlational, and you cannot make causal claims about the association between two variables on the basis of correlational data. This may seem like some kind of nitpicky detail, but it is not. It is literally the foundation of all good science, and people who violate this rule are being sloppy at best and manipulative at worst.

[read more]

Obesity is the result of taking in more calories through your diet than you are burning through physical activity.

Nope.

By far the strongest determinant of weight is genetics, accounting for over 75% of individual differences in size. After that comes powerful social determinants of higher body weight like poverty and food insecurity, a history of trauma, and especially a history of weight-based abuse, like being forced to diet at a young age.

Most people can reach and stay within a healthy weight range by eating healthily, eating smaller amounts and becoming more active.

Just. No. 

Healthful exercise does not typically result in long-term weight loss. Among other benefits, exercise improves cardiovascular health, helps people regulate their blood sugar, and for some people, it can improve mental health. But it simply does not cause long-term weight loss.

Neither does a “healthy diet,” by the way.

[read more]

hello hello! So I decided to share the things I’ve discovered, along with some stuff I’ve learned in Psychology, about sleeping // getting up early and enjoying the day! I hope you find this masterpost helpful :)

alarms

  • Don’t use the same alarm every day. Switch it up. Using the same alarm every day will make you really tired of it! It’s ultimately less motivating. Something as simple as switching up your alarm sound from day to day can make you more excited about the morning ahead of you!
  • Use an alarm sound that makes you happy, not an annoying one! Yes, annoying alarms can sometimes be super helpful. But waking up to them is really not that enjoyable. Using the car honking sound for my morning alarm just makes me irritated and less happy in the morning. It sort of feels like you’re being jerked out of your sleep. Try instead an upbeat song that will make you want to dance, or a song with motivational lyrics (I use Uma Thurman by Fall Out Boy on Mondays lmao) Another idea is classical music (here’s a giant classical masterpost), which can be a very renewing way to wake up! 
  • Don’t continuously press snooze. Continuously pressing snooze in the morning to get those extra 8-minute intervals of rest can be really disruptive for your sleep. Seriously, I used to do this all the time and I would always be groggy for at least the first part of the day. It is BEST to sleep for a solid block of time (at least one REM cycle) and then be awake for a solid block of time. Don’t keep hitting snooze! When your alarm rings, count to 3 and just throw yourself out of bed. 

sleeping

  • Adjust your sleep schedule for lots of time in the morning! Yes, this means going to bed earlier! But if you wake up earlier, you will have more of the morning to yourself. Making time for the morning is a great way to do something that makes you happy and get excited for the day to come. 
  • Put your phone on Do Not Disturb. This has helped me so much in trying to fall asleep earlier. For bonus points, put your phone far away from your bed! 
  • FACT: You sleep the best (and wake up more refreshed) when your room is around 62-70° F or 16-21° C. 

in the morning

  • Visualize your day what you’re excited about! You can have as much coffee as you want, but genuinely being excited about the day is the best way to stay awake! Try even writing down one thing you’re excited to do that day! It doesn’t have to be big, sometimes the little things are the best :) 
  • Go out running or do some exercise. Good exercise can yield both physical and psychological benefits!! If you can, running is a great way to start off the day. I like to run in the park near my house, but running down your street works too! If you hate running, or just aren’t up for it, you can try working out from the comfort of your own house (try the fitness channels on Youtube) If you’re brave, take a cold shower after that. (Avoid a hot shower because it will make you drowsy)
  • If you have time, make a nice breakfast for yourself! (Self explanatory… never underestimate the wonders of good food and coffee.) 

helpful resources

  • Sleepyti.me: This is a sleep calculator that really works! The science behind it is that you will 500% more refreshed in the day if you don’t wake up in the middle of a sleep cycle. Sleepyti.me helps you to wake up at the optimal time so that you don’t interrupt any cycles!
  • WhiteNoise: A free app, WhiteNoise gives you a ton of different tracks and calming sounds to choose from that will play from your phone all night and will help you sleep. 
  • Pacifica: If you’re feeling stressed or anxious, try Pacifica. It’s a free app that has helped me a ton with my stress. You can also use it to talk to others who are feeling the same stress (for free!) 

I hope you guys found this masterpost helpful, and feel free to add on! :)

look at all of the good cardio can do for you! :)

No Sensei is prepared for this.

I know you want to be the best sensei/sifu/teacher that your students have ever seen! MAYBE you even have a teaching degree. So you got your black belt, your teaching degree, and off you go into the dojo with all those adorable, perfect little students!

Originally posted by 455

But what if your students are limited?

Limited because of a pre-existing condition, illnesses or a body issue?

I’d like to discuss the three most common types of ‘different’-students I’ve come across so far:

  1. Exercise-induced-astma
  2. Less- or lack of fine motor skills
  3. Overweight students

How to teach students with illnesses and/or pre-existing conditions

I have the black belt, and a degree in teaching karate, but guess what. Neither of them prepared me for teaching children who have autism, who lack fine motor skills or have ADHD. Those are kids, who need a different approach. You can’t expect them to do the same as your other students because they aren’t wired the same way.

Originally posted by lazyfebruary

Students with exercise-induced-astma

Imagine this:

You’re having a good time, you start enthusiastically running around, keeping up with everyone and *wheeeeeze* - no air. 


To help your students, you need to understand a little bit of what they’re up against.

What is exercise-induced-astma?

Great amounts of air need to flow close to the mucous membranes during exercise. With exercise-induced-astma, the air dries out and irritates those mucous membranes, which triggers an astma attack with shortness of breath.

Most people get an inhaler. It calms the mucous membranes.

So what can YOU do, Sensei?

You have a major part in this. First off, recognize the signs of an attack:

  • Wheezing, can’t breathe
  • Coughing
  • Pain on the chest (not always the case)

Besides that, exercise-induced-astma is triggered even faster if you start exercising quickly and suddenly.
So going from 

‘Hi, welcome students!’

‘NOW SPRINT 10 ROUNDS AND GIVE ME 3000 PUSH-UPS!’  

… not your best idea.
Have a gradual build up with variation in it, triggering different parts of the body.

Is the student familiar with their condition? This is your chance to change things. Go up to them and talk to them before class.

Encourage your student to, when faced with the start of the attack, go just a little bit further.
Running laps? “Just do 1 more lap. Just one okay? Then take your medicine.”

Push their boundaries. Slowly, but surely!

Originally posted by mc-bearbear


Less- or lack of fine motor skills - dyspraxia

Karate promotes balance and fine motor skills and is actually a very good sport/martial art for this group.

What does it mean?

It shows different effects with everyone. There are a number of symptoms:

  • Balance issues
  • Having little control over their own strength
  • Starting or stopping at an exact moment is hard
  • Having a hard time understanding an explanation (visually or not)
  • Coordination of the body is hard, a.k.a having stiff movements

There are more boys than girls with this, and often it’s combined with ADHD or Asperger’s syndrome.

So how can YOU help, Sensei?

This group is tricky, because they are very diverse. No student will have the same problem(s).

There are many exercises that include balance, coordination and or strength. There also a ton of games that include those things for children. Extra balance and coordination exercises will benefit them greatly.

Originally posted by psykrateus

As far as teaching goes: be patient and to the point

Short explanations, separating speech from visuals. Explain your intentions first, then show them what to do (without speech) and then maybe speak again or verify if they understood you.

Encourage them and make them understand that even though it might take them a little longer, they are doing well. 

They probably get confronted with their issues every time they have P.E. or play with their friends. It will discourage them from doing anything if they just get put down because of their lack of skill. 

They know they’re not doing as well as the others.
Don’t expect the same thing from them on a belt grading as the other kids, if they get the core principles right, open hands or a foot pointing outwards is nothing compared to the joy the martial art brings.
There are more possibilities, if you are willing to see them.



Overweight students

This has been an increasing and well-known problem over the last 10 years. 

What are the problems of being overweight during practice?

  • Joint problems (adults)
  • Muscular pains
  • Shortness of breath
  • Feeling overall weak / self-esteem problems
  • Depression

Please bear in mind that I’m talking about being overweight, not obese or morbidly obese. 

Well Sensei, what can YOU do?

First of all, realize the fact that their body is working really hard, every day. Carrying around all that weight is a heavy job for the body, especially the knees, ankles and feet. Overweight people are likely to be very self-conscious and reluctant to go through all that pain of running and power exercises.

Originally posted by neogohann

Secondly, encourage and adapt. If they can’t run anymore, encourage them to keep walking instead.
Power exercises? Make them push-up on their knees and make sure that no one shames them for it.
Sit-ups? Lay down, bend the knees and encourage them to touch their knees. Squats? Don’t bend down too deep and vary with wide and small stances.
Fight their urge to give up and give in to the negative thoughts.

Lastly, make them stretch. Sounds weird?
Stretching allows you to get small results in a short amount of time. They might hate it at first, but it will give them their first results quickly and it’ll ease the muscle pain a little.


That’s it for now! Are there any type of students that you wonder about? Please let me know and I’ll put in my two cents!



BONUS TIME! 


SURPRISE!
I WAS A FAT KID WITH EXERCISE-INDUCED-ASTMA

Writing this article, I realized I hit two out of three there. I was diagnosed with exercise-induced-astma a few months after I started karate.
Because of the astma I knew when I hit the barrier and was supposed to stop and use the inhaler. That stopped me from pushing boundaries and when puberty hit I was well… a fat teen with glasses, braces, allergies AND exercise-induced-astma.
I really hit the jackpot didn’t I?

Originally posted by workingthroughpain


But there was a tipping point.

When I was 15, 5 years after the diagnose. I had a ruthless Sensei who tormented the whole group with his harsh warm-ups (of an hour.. ) and ‘breaking-you-will-build-you’ mentality. 

After observing me die a little every lesson with the 15 minute running laps he came up to me and said:
“Tirza, you know what you should do? Every time you feel like you can’t go on anymore, do one more lap.”
‘Hai, Sensei.’

Next class, I was dying, as usual, but right at the moment that I was slowing down, ready to walk, I heard my Sensei yell from across the dojo:
 “ONE MORE LAP TIRZA.”
And so I did one more lap, coughing, wheezing, regretting my existence every step.

Next class, dying again, doing one more lap, dragging my butt to the inhaler: “COME ON TIRZA TRY JUST A BIT FURTHER!”

Originally posted by alvsjo

This continued, until he saw that I was pushing my own boundaries without his help. It was… no fun.
It was painful, my lungs CRIED and still cry a little thinking of him. But I am so very grateful. Nowadays, my stamina still isn’t great. I’ll never be a runner but I don’t have astma anymore. I haven’t used an inhaler for 10 years!

But don’t underestimate the scar that illnesses or (small) conditions like astma affect your mind. I didn’t throw away my inhaler until last year

Crazy, right?

Good luck my fellow instructors!

you need to figure out what works for you. dont worry about anyone else.